In the 5-A-Day recommendation — to eat 5 servings of fruits and vegetables per day — one serving is equivalent to the following:

• 1 medium-sized fruit
• 3/4 cup (6 oz.) of 100 percent fruit or vegetable juice (equal to the size of a can of tuna fish)
• 1/2 cup cooked, frozen, or canned vegetables or fruit (smaller than a can of tuna fish)
• 1 cup of raw leafy vegetables (a handful of greens)
• 1/2 cup cooked dry peas or beans (smaller than a can of tuna fish)
• 1/4 cup dried fruit (you can hold one serving in the palm of your hand)

Healthy Snacking

Snacks don't have to be fat- and sugar-laden treats. Here are some suggestions for nutritious snacks that kids can prepare.

Nutritious Snacks for Kids to Prepare

Build-your-own pizzas. Top an English muffin with low-fat cheese and peppers, pineapple cubes, spinach, olives, zucchini, broccoli, or whatever else tickles their fancy. The more alternatives to high-fat sausage or pepperoni the better.

Fruit fondue. Cut up fruits, such as bananas, strawberries, or pineapple. Use yogurt, low-fat caramel sauce, or low-fat chocolate syrup for dipping.

Fruit smoothies. Kids can make a different flavor every day with pre-cut fruit pieces (parent-prepared or frozen fruit) and their favorite juice.

Frozen yogurt sundaes. Top off a bowl with berries or sliced fresh fruit and maple syrup or low-fat chocolate sauce.

Did You Know?

1. Pears have more fiber than almost any other fruit. Unlike many other fruits, they ripen from the inside out, so eat them before they get soft on the outside or they'll be overripe.

2. A medium kiwi supplies more than the daily recommendation for vitamin C, along with folate, several antioxidants and phytochemicals that may help protect your body's cells from damage. Cut an unpeeled kiwi in half and scoop out the fruit with a spoon.

3. Studies have shown that people who eat broccoli, along with other cruciferous vegetables like cabbage, kale and cauliflower, have lower risk of cancers of the lung, stomach and colon (according to the Produce for Better Health Foundation). Serve the veggies raw with kids' favorite salad dressings or dips.

4. Blueberries, with their fiber, folic acid, vitamins A and C, and beneficial antioxidants, may help reduce risk of cancer and heart disease. Freeze them on a cookie sheet, then package them in containers or bags so your child can grab a handful and pop them in her mouth for a crunchy treat.

5. Prunes are one of the most versatile fruits besides being a source of fiber, vitamin A, and potassium. And they are sodium- and fat-free. Add them to cold and hot cereal and fruit salads, stuff them with peanut butter and an almond, include halved or pitted prunes in turkey or chicken salad for a fun and tasty pita sandwich filling.

Courtesy the National Gardening Association's Kids Gardening Web site.